{"id":19067,"date":"2023-03-28T23:09:41","date_gmt":"2023-03-28T20:09:41","guid":{"rendered":"https:\/\/w3.bilkent.edu.tr\/en\/?page_id=19067"},"modified":"2023-03-28T23:10:08","modified_gmt":"2023-03-28T20:10:08","slug":"exercise-suggestions","status":"publish","type":"page","link":"https:\/\/w3.bilkent.edu.tr\/en\/physical-education-and-sports-center\/exercise-suggestions\/","title":{"rendered":"Exercise Suggestions"},"content":{"rendered":"<p><strong>\u201cSports as a Way of Life\u201d Sporting Everywhere <\/strong><\/p>\n<ul>\n<li>Squats (20 reps)<\/li>\n<li>Glute Bridge (20 reps)<\/li>\n<li>Lunge (20 reps)<\/li>\n<li>Dead Bug (20 reps)<\/li>\n<li>Knee Up (20 reps)<\/li>\n<li>Push-up\/Wall Push-up (20 reps)<\/li>\n<li>Jumping Jack (20 reps)<\/li>\n<li>Arm Circle (30 secs)<\/li>\n<li>Burpee (12 reps)<\/li>\n<li>Plank (30 secs)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>What are the benefits of Pilates?<\/strong><\/p>\n<ul>\n<li>Corrects posture disorders.<\/li>\n<li>Facilitates concentration, improves ability to maintain balance.<\/li>\n<li>Reduces joint pain.<\/li>\n<li>Increases bone intensity.<\/li>\n<li>Strengthens especially abdominal, lower back, and hip muscles.<\/li>\n<li>Prevents injuries.<\/li>\n<li>Improves mobility of the spinal column.<\/li>\n<li>Develops flexibility.<\/li>\n<li>Improves (corrects) body posture.<\/li>\n<li>Improves the capacity of circulatory and respiratory systems.<\/li>\n<li>Increases muscle rate, reduces fat rate.<\/li>\n<li>Ensures motivation and focusing.<\/li>\n<\/ul>\n<ul style=\"list-style-type: circle;\">\n<li>We\u00a0recommend\u00a0the\u00a0following\u00a0Pilates\u00a0routine\u00a03-4\u00a0days\u00a0a\u00a0week.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>7\u00a0Benefits to Practise Yoga\u00a0<\/strong><strong>Before Going Sleep<\/strong><\/p>\n<ol>\n<li>Reduces\u00a0anxiety\u00a0and\u00a0worry<\/li>\n<li>Helps\u00a0to\u00a0establish\u00a0a\u00a0bed-time\u00a0routine<\/li>\n<li>Improves\u00a0circulation<\/li>\n<li>Stimulates\u00a0weight\u00a0loss<\/li>\n<li>Relieves\u00a0pain\u00a0in\u00a0muscles\u00a0and\u00a0joints<\/li>\n<li>Helps\u00a0to\u00a0get\u00a0rid\u00a0of\u00a0lack\u00a0of\u00a0sleep<\/li>\n<li>Increases\u00a0your\u00a0energy\u00a0in\u00a0the\u00a0morning.<\/li>\n<\/ol>\n<ul>\n<li>We\u00a0recommend\u00a0the\u00a0following\u00a0Yoga\u00a0routine\u00a0everyday\u00a0before\u00a0sleep.<\/li>\n<\/ul>\n<p>For more information:<a href=\"mailto:spor@bilkent.edu.tr\"><strong>spor@bilkent.edu.tr<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cSports as a Way of Life\u201d Sporting Everywhere Squats (20 reps) Glute Bridge (20 reps) Lunge (20 reps) Dead Bug (20 reps) Knee Up (20 reps) Push-up\/Wall Push-up (20 reps) Jumping Jack (20 reps) Arm Circle (30 secs) Burpee (12 reps) Plank (30 secs) &nbsp; What are the benefits of [\u2026] <\/p>\n<div class=\"clear\"><\/div>\n<p><a class=\"more_link clearfix\" href=\"https:\/\/w3.bilkent.edu.tr\/en\/physical-education-and-sports-center\/exercise-suggestions\/\" rel=\"nofollow\">Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":6797,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-19067","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/w3.bilkent.edu.tr\/en\/wp-json\/wp\/v2\/pages\/19067","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/w3.bilkent.edu.tr\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/w3.bilkent.edu.tr\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/w3.bilkent.edu.tr\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/w3.bilkent.edu.tr\/en\/wp-json\/wp\/v2\/comments?post=19067"}],"version-history":[{"count":2,"href":"https:\/\/w3.bilkent.edu.tr\/en\/wp-json\/wp\/v2\/pages\/19067\/revisions"}],"predecessor-version":[{"id":19069,"href":"https:\/\/w3.bilkent.edu.tr\/en\/wp-json\/wp\/v2\/pages\/19067\/revisions\/19069"}],"up":[{"embeddable":true,"href":"https:\/\/w3.bilkent.edu.tr\/en\/wp-json\/wp\/v2\/pages\/6797"}],"wp:attachment":[{"href":"https:\/\/w3.bilkent.edu.tr\/en\/wp-json\/wp\/v2\/media?parent=19067"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}